Crossfit Workout Thread

[Tuckerman]

Do you always wear a belt? Whats your max DL?

[jibij]

No. I rarely wear one during a workout, but this was a heavy workout for me and my back was tight. My max DL is 385#.
BTW... this is a new belt that has BOA integrated. Dial in the tightness, then pop it to loosen. It's pretty cool.

[Tuckerman]

I noticed most of the games competitors wearing belts during heavier lifts.

[jibij]

I noticed most of the games competitors wearing belts during heavier lifts.

If I'm at or over 80% of my max, I'll likely have a belt on.

[neufox47]

I noticed most of the games competitors wearing belts during heavier lifts.

Power lifters use em for a reason, you can lift more with a belt.

[neufox47]

At the advice of a coach I started focusing on heavy front squats, up to 245x6 and still getting used to the movement pattern. Really wowed how these make your core FIRE once you get heavy. Anyone else started these after quite a while of training? How long did it take you to get to the point where you were actually increasing strength and not just getting used to the movement?

Also going to move heavy single leg squats earlier in the workout. I've been doing them in the third circuit and moving it to the second.

[snapt]

Any recs for a lifting specific shoe for a reasonable price. Something I can still do some skill work in, but helps with oly stuff and specifically OHS.

[jibij]

The adidas powerlifter is a good lifting shoe for under $100. It's a little heavier than a CF-style lifting shoe, but it's a quality shoe.

[STLHD]

The adidas powerlifter is a good lifting shoe for under $100. It's a little heavier than a CF-style lifting shoe, but it's a quality shoe.

Second that rec. I've had mine for a year and they're great.

[sherpahigh]

I've been trying to talk myself into getting into shape for, like, ever now it seems and a couple weeks ago I found a series on Youtube called "Killing the Fat Man that really resonated with me so I said fuckit and signed up for the on-ramp on-ramp class last weekend. Could hardly walk for the 2nd day of it but managed to get through it and learned the basics.

Today I had my first actual class and did the team WOD and god damn! I'm such a weak little bitch. Had to scale/modify everything but I managed to get through it at 21:45 with my partner. Holy hell this is going to be tough but I'm determined to see it through. I've committed to 6 months and will find a way to get there 3 days a week to start. Pretty busy with a company to run and a young family, but I gotta get my shit together health wise and it's pretty clear that this will do that if I just show up and give it all I can. I'll eat my humble pie and hopefully one day put up some respectable numbers.

Anyway, sorry for the blog.

tl;dr: i'm a weak little bitch.

[neufox47]

Don't get injured and keep at it. You will make amazing gains in the first 6 months. After that, it really gets hard.

[rather ripped]

Take it slow and scale as needed. You don't have to prove anything. It's the long term results that count.

Skills and form are important, so that can be your first priority.

[snapt]

Been at it with crossfit/cross training consistently for 6 months now. First day on snow today since starting, Wow. Why didn't I start this sooner. This thread's been a great motivator.

[neufox47]

http://www.strengthandconditioningre...t-injury-risk/

Study in injury rates in Crossfit. Wish they compared it to a collegiate S&C program.

[Dantheman]

http://www.strengthandconditioningre...t-injury-risk/

Study in injury rates in Crossfit. Wish they compared it to a collegiate S&C program.

Very small sample size, and it sounds like they only included current participants. So, anyone who did CF for awhile and quit following an injury isn't counted. Interesting results, but far from definitive either way.


In other news, I hit two new PR's this week. Pressed 125 for 3x5 Monday and squatted 265 for 3x5 today. Pretty psyched since my lifts stagnated most of the fall. I did a lot of personal and work travel, biked a lot and had a cold for a bit so the consistency needed to make gains wasn't there.

[rather ripped]

http://www.strengthandconditioningre...t-injury-risk/

Study in injury rates in Crossfit. Wish they compared it to a collegiate S&C program.

What purpose would that serve? It would not be a viable comparison... college athletes v unfit non-athletic fitness wanna-be's. Wouldn't it be awesome to be able to join a university strength and training program. You'd get some good coaching there - proly not going to happen. Further more, the college programs are meant to be supplemental. An example would be a competitive swimmer. Their strength program would be much milder and far less strength based. They would then go in the water and aggravate their shoulders! A program that is suplemental in nature is not a good comparison from a scientific stand point.

The study was good though. But again, comparing Olympic lifters to Crossfit athletes is not very helpful.

[neufox47]

What purpose would that serve? It would not be a viable comparison... college athletes v unfit non-athletic fitness wanna-be's. Wouldn't it be awesome to be able to join a university strength and training program. You'd get some good coaching there - proly not going to happen. Further more, the college programs are meant to be supplemental. An example would be a competitive swimmer. Their strength program would be much milder and far less strength based. They would then go in the water and aggravate their shoulders! A program that is suplemental in nature is not a good comparison from a scientific stand point.

The study was good though. But again, comparing Olympic lifters to Crossfit athletes is not very helpful.

If done specifically in the off season I think it would be a decent comparison. Also, most college programs I've seen / talked to the coaches about are altered to consider their sport, but it is still a whole body workout geared to reduce injuries, develop speed, power, and conditioning. So no they won't have swimmers doing snatches, but they will have them doing resisted jump squats or hang cleans, etc.

My biggest bitch about Crossfit is that it doesn't emulate the training in high level pro and collegiate S&C programs. I don't know why they wouldn't, except that Glassman thinks his ideas are better. All the info is out there and basically free.

BTW - I thought Crossfitters were "elite"

[Dantheman]

altachic killing it this past weekend. 205# for five reps, which followed two sets of five at 200#

[DeeAre]

^ strong chicks are rad. Nice work DTM

Well fed and rested, today felt like a great day for deadlifts. Pulled 505#. Raw.
Gonna stalk trout on the bighorn tomorrow, then a ski bender at Big Sky to ring in the new year

[Tuckerman]

Nice job altachic!

I PR my snatch last night 145 for 3 reps and my standing press 185 for 3 reps on Monday. I fell like both should be 205ish, I weigh 212. Should you be able to snatch your weight?

[Cruiser]

Can anyone suggest some more good, low impact body weight exercises for me? I'm currently doing pushups pullups dips and situps. I use some free weights too but I'd like to add some more non weighted exercises to the mix. Just looking to stay trim, not trying to be the guy at the beach kicking sand on the weaklings. In my basement I have a power tower, adjustable bench, inflatable exercise ball, and a steel i-beam that holds the upstairs floor up.

Oh and please use layman's terms if you make the effort to reply. I'm no crossfitter so I'm not familiar with all the acronyms. :-)

Thanks in advance!

[Tuckerman]

squats, pistols, jumping squats (Toyotas), jumping lunges, handstand push ups, wall walks. Just to get you started.

[Tye 1on]

^^^^ Very strong Altachic, nice work!!!!!

Can anyone suggest some more good, low impact body weight exercises for me? I'm currently doing pushups pullups dips and situps. I use some free weights too but I'd like to add some more non weighted exercises to the mix. Just looking to stay trim, not trying to be the guy at the beach kicking sand on the weaklings. In my basement I have a power tower, adjustable bench, inflatable exercise ball, and a steel i-beam that holds the upstairs floor up.

Oh and please use layman's terms if you make the effort to reply. I'm no crossfitter so I'm not familiar with all the acronyms. :-)

Thanks in advance!

Alligator pushups
Legblasters
and if those are too easy, quadzilla complex
Russian triangle
skier hop&hold
EO's
Dot drill
Elevated plank walkup
for the little muscles-
rotator cuff
glutes minimus

[Cruiser]

Thanks guys. That helps a good bit.

Sent from my Nexus 7 using TGR Forums

[snapt]

Hand Release Push ups
Hand Stand Push ups
Ditch the sit ups for one of the many other move's that's better for your lower back.
Invest in a rower.